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Working Out from Home: Morning Yoga to Center Your Mind


Without a morning commute, starting your day when working from home can be a difficult transition. Beginning your day with a short yoga practice can be an effective way to center your body and mind, preparing you for the day ahead.

This article will walk through eight exercises that can be done together as a morning flow. Altogether, this should take you between 10-15 minutes depending on how long you stay in each stretch. Pop some instrumental music on in the background for the best effect!

Side Bends

Stand with your feet under your hips. Take a deep breath and bring your hands above your head, clasping your fingers at the top.

As you exhale, lift up in your center and leave over to one side. Stay there for two breaths before coming back to center on an inhale.

Repeat on the other side, and do the whole sequence four times. Be sure to elongate your torso, keeping space between your hips and ribs.

Forward Fold

Again, stand with your feet hip-distance apart, this time with your fingers interlaced behind your back. 

Reach up and forward, letting your head hang. Take two breaths at the bottom before returning to standing.

Repeat four times. On your third and fourth repetitions, hold for four breaths. After your four breaths in your fourth forward fold, walk your hands out to downward-facing dog to begin the next exercise.

Downward-facing Dog

Begin in a plank with your hands directly below your shoulders. Push your hips up and back, while pressing your weight into your heels.

Be sure to press your shoulders down, away from your ears, and spread your weight evenly on your hands.

Hold for four breaths, and repeat for a total of four times.

Cat-Cow

Start on all fours with your knees under your hips. Inhale and arch your spine, looking up and lifting your tailbone.

Exhale and push into your hands and knees, rounding your spine and tucking your chin in toward your chest.

Repeat four times. You can step back into downward-facing dog before stepping one foot forward into a lunge for the next stretch.

Lunge, Twist & Press

Step into a lunge with one hand on either side of your forward foot and your back knee off the ground. 

Lift one arm and look up. Return both hands to the ground and repeat with the other arm.

Plant both hands outside your foot and lower your back knee. Press into your forward foot, keeping your knees above your toes. 

Repeat on the other side.

Pigeon Pose

Place one leg in front of you, bent, with your back leg extended.

Lean forward for four breaths twice and repeat on the other side.

Child’s Pose

Start on your hands and knees. Then, sit back on your heels, extending your arms while keeping your palms pressed on the ground.

Hold here as long as you’d like. Only one more stretch before you start your day!

Cobra

Extend both legs behind you, pressing your weight into your hands. Push your chest forward, while pressing your shoulders down and looking up. 

Hold for two breaths and slowly bring yourself to standing.

Stay Fit at Home

To take these stretches to the next level, explore advanced foam yoga wedge exercises. If you’re looking for more great ways to start your day, explore how to start your day with mindfulness.

Explore more from our Working Out from Home Series:

Getting Started

Strength Training Without Weights

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